Apple Crisp

Preparation time: 25 minutes
Cooking time: 35 minutes

Ingredients:
- 9 medium apples, peeled and sliced
- 1/4 cup plus 1/4 cup Splenda, No Calorie Sweetener, granular
- 1/4 cup plus 1/4 cup sugar
- 2 teaspoons cinnamon
- 1/2 cup trans-fat-free margarine
- 1 cup all-purpose flour
- 1 cup old-fashioned oatmeal

Directions: Preheat oven to 375 degrees. Toss apples with 1/4 cup Splenda, 1/4 cup sugar, and cinnamon. Transfer apple mixture into a 9 x 13 baking pan. Beat margaring and add the remaining 1/4 cup Splenda and 1/4 cup sugar along with the flour and oatmeal. Blend until well mixed. Evenly distribute flour mixture over apples. Bake for 35-40 minutes on the top rack of the oven until topping is lightly browned and apples are soft.

Yield: 15 servings; Serving size: 1/2 cup

Nutrition facts per serving: Calories: 170; Carbohydrate: 26g; Protein: 2g; Fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 80mg; Fiber: 2g

Sunny Honey-Orange Chicken

• 3/4 cup fresh orange juice
• 1/3 cup honey
• 2 tsp. grated ginger
• 1 tsp. garlic
• 1 tbsp. orange zest
• 2 tsp. salt
• 1/2 tsp. ground black pepper
• 4 boneless, skinless chicken breasts
• 1 tsp. olive oil
• 1 tsp. toasted sesame oil
• 1 tsp. toasted sesame seeds

Directions: Combine juice, honey, ginger, garlic, zest, salt and pepper in a bowl. Add chicken; stir to coat. Cover and refrigerate 30 minutes. Heat a large skillet over medium heat until hot; add olive oil and swirl to coat. Lift chicken from marinade and let excess drip back into bowl. When oil is hot, add chicken and cook over medium heat 3 minutes per side, or until golden brown. Add reserved marinade to skillet and boil over medium-high heat, turning chicken once or twice, 3 to 5 minutes, or until chicken is cooked through and sauce is reduced by half. Transfer chicked to a cutting board, cut into diagonal slices, and arrange on a platter. Stir sesame oil into thickened sauce and spoon it over chicken. Sprinkle with sesame seeds.

Power Facts:

• Ginger - Studies show it helps to lower blood sugar levels, high blood pressure, relieve headaches, nausea, muscular inflammation. Fresh ginger should be cut from the root and only slice the amount needed, as once the ginger is exposed to the air, it loses it's nutritional properties. When buying ginger, only select smooth, firm, unblemished roots. Ginger is beneficial to health when eaten and can be used as a bath soak for sore muscles and made into tea to help alleviate sinus issues! Ginger is definitely one of my top 20 Power Foods... add it to your list!

--In Perfect Health and Wealth, Candice Hood

Celebrity LifeStyle and Wellness Coach/Fit Family Expert, Fit and Fabulous Mommy Club

Black Bean Chili Dip

Black Bean Chili Dip
Makes 2 cups for about 8 servings

Ingredients:

• 1 (15 ounce) can black beans, rinsed, drained and partially mashed



• 1/2 cup drained canned whole kernel corn



• 1/3 cup salsa



• 1/4 cup water



• 2 teaspoons chili powder



• Cooking spray



• 1 1/4 cups shredded



• 75% or 50% Reduced Fat Cabot Sharp Cheddar Cheese



• 2 tablespoons drained canned green chilies

Directions:

1. Preheat oven to 375 degrees



2. Combine beans and next 4 ingredients; Pour into a small casserole dish coated with cooking spray



3. Sprinkle with cheese and green chiles



4. Cover and bake at 375 degrees for 30 minutes or until cheese is melted and filling is bubbly. Uncover and cook an additional 5 minutes. Serve with tortilla chips.

Note: For a quick afternoon snack any day of the week, this dip can also be mixed together ahead of time and proportioned into individual serving dishes. Microwave each dish, as needed, on HIGH for 1 minute at a time until filling is bubbly and cheese is melted.

Nutrition Analysis: Calories 69; Total Fat 2g; Saturated Fat 1g, Sodium 259 mg; Carbohydrates 8g; Dietary Fiber 2g; Protein 7g; Calcium 140mg

Recipe from: http://www.cabotcheese.com/

Eggplant

Peel and cube a dark ripe eggplant, placing it in plain boiling water. Let it cook until a fork can pierce it, remove and drain, run cold water on it to stop the cooking.

In a 2" skillet, heat a tablespoon of light olive oil or grapeseed oil, adding 1/4 cup of chopped onion, 1 piece of celery chopped, and 1 or 1/2 of a red bell pepper, depending on how much you like it. (I like the red ones because of the color, meatiness, and texture. They are worth the money.) Also, any kind of mushroom can be used, and I usually use on sale sliced buttons. Saute, adding chicken broth (because it's nutritious) or just water, until onion is clear. Add the eggplant to the other vegetable mixture along with one can of diced tomatoes with italian seasoning. Use a bay leaf during this part of the cooking, then discard it. Just cook a little while on a low fire until the flavors marry.

This is filling, low-fat, low cal, full of vitamin A, C, and antioxidants. If you are able to tolerate pasta, use whole wheat rigatoni. Sprinkle the romano! Lots of chewing involved. Before long, your brain, your taste buds and your tummy are so satisfied. "Bon appetite, " so well said by a famous American who cooked with lots of butter.
(If you want to, you can also add ground turkey, but season the turkey up a little because it's so bland.)

*Recipe submitted by A. Drury

Cauliflower Mash

This is probably well known by most of you , but still a goodie. Try using steamed frozen cauliflower mashed with margarine, low fat cream cheese, salt and pepper as a mashed potato substitute.

Also try using fresh cauliflower finely chopped to resemble rice (in a food processor) and then stir fried with white pepper in a little bit of olive oil to substitute for rice.





*Recipe submitted by A. Welch

Curried Egg Salad

Ingredients:

• 7 hard-boiled eggs


• 1 teaspoon Dijon mustard


• 1/3 cup mayonnaise (preferably canola oil mayo)


• 3/4 teaspoon salt


• 1/4 teaspoon black pepper


• 1/4 cup sweet relish


• 1/4 cup diced red onion


• 3 tablespoons diced red bell pepper


• 2 teaspoons whitel distilled vinegar
  

Instructions: Chop eggs. Combine with remaining ingredients.

Serving size: 1/2 cup; Makes 6 servings

Per serving: 195 calories, 5 gm carbohydrate, 12 gm fat, 245 mg cholesterol, 8 gm protein, 397 mg sodium, trace fiber

Note: To further reduce calories, substitute plain nonfat yogurt for the mayonnaise

*Recipe submitted by T. Anderson

Crustless Quiche

Ingredients:

• 4 large eggs
• 1/2 package frozen spinach thawed and drained
• 1 1/2 cups low-fat cottage cheese
• 1/3 cup chopped turkey or ham
• 2 tbsp. grated parmesan cheese

Directions: In a medium size bowl, mix all ingredients except for the parmesan cheese. Pour into an 8 inch pie pan. Sprinkle with parmesan cheese. (Note: Can also divide evenly between 8 muffin cups). Bake at 325 degrees for 40 minutes.

Makes 8 servings.

Nutrition Info: 130 calories, 15 grams of protein, 7 grams of fat, 4 grams of carbohydrate, 500 mg sodium.

*Recipe submitted by T. Anderson

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